The bran fiber and whole foods

There have been very thorough medical studies showing that the supply of fiber or bran in the feeding of humans often leads to a therapeutic improvement by decreasing intestinal tract disorders.
It was not yet determined the actual active component of dietary fiber bran or responsible for these clinical observations, but the indigestible components (ie, vegetable fiber) presumably plays a major role in digestion. Little is actually known about the chemistry of many cell layers that form the bran or fiber.

Composition of the bran or fiber from whole foods
The bran is composed mainly of carbohydrates (70%), of which one is 12% starch, 8% sugar, 45% hemicellulose, 35% pure cellulose, lignin, which only contains about 5% , and other minor components of protein (11.9 to 22.9%) and other even less fat (3 to 6.8%). Among the vitamins include biotin, choline, folic acid, inositol, niacin, thymine, the p-hydroxybenzoic acid, pantothenic acid, riboflavin and tocopherols (vitamin E), and between minerals present the most abundant are iron and zinc.
The bran is rich in essential amino acid, lysine, and those are the fat contained 80% polyunsaturated, consisting mostly of linoleic acid (54%).
The aleurone layer that is attached to the bran is rich in compounds of enzyme activity, such as amylase, dipeptidase, the fosforoestearasa, the lipoxidasa and hydrogenase. It also contains an enzyme that has demosatrado be very effective in reducing hypertension in humans.

The health benefits of fiber and whole grain foods bran
Studies have shown that the digestibility of the bran is only 40% and that of the protein it contains is only 65%, that is, with its fiber bran is a very little digested by humans. Other studies confirm, moreover, that, despite their low digestibility, bran accelerates intestinal transit of food. Thus, for example, has seen the intestinal transit time of whole grain bread is 1 to 1.5 hours less than that of white bread, because feces are more abundant and eating soft bread to white bread.
On the other hand, have found a direct relation between the lack bran dietary fiber in their food and the appearance of problems of colon cancer and heart disease, confirming the importance of incorporating fiber in our diet, not only to promote digestion and the formation and expulsion of faeces, ie combat constipation, but also as a preventive measure against such serious diseases such as heart problems (1st cause of death in Europe) and colon cancer (which is the 2nd type of cancer that causes more deaths in Europe), and we know that cancer is the 2nd cause of death worldwide.
The more high-fiber foods
From these studies indicate the urgent need to eat bran or fiber naturally. This grain consumption must be comprehensive in nature: wholemeal bread, brown rice and whole wheat flour type. Besides these, other high-fiber foods are: vegetables, fruits and vegetables.
According to the University Clinic (University of Navarra) foods contain more fiber qie 100/gramos are in order: white beans, dried beans, figs and prunes, peas, mashed potatoes, chickpeas, lentils, almonds, pistachios, hazelnuts , corn, dates, etc..
Needless to say, avoiding at all costs the feeding of refined products (white bread, white sugar, white rice, etc.).. You as a preventive measure against constipation tablets are saved (because they are easy to swallow as tablets).
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